Journal Bullet

Cardiovascular endurance is an indication of a person’s overall physical health. Cardiovascular endurance tests and monitor how well the heart, lungs, and muscle perform during moderate to high-intensity exercises. By increasing cardiovascular endurance, it can improve the capacity of our lungs and heart which basically can help a person to sustain physical activity for a longer time. Now let see what can we do to improve our cardiovascular endurance or in short, our fitness. People can improve their fitness by doing regular exercises, such as: 1. Jumping Jack. Start by standing upright with legs together and arms at the sides of the body. For the jump, while in the air, open the legs to spread the feet wide apart and raise the arms over your head. While landing, bring the feet and arms back to the starting position. 2. Burpees. Begin standing with the feet shoulder-width apart, bend the knees and place the hands on the floor in front to come down in...

Injuries are very synonym towards people who practicing sports as their routine. The risk of you injured yourself when doing your training can be very high if you don’t take any precautions. Injuries can range from strains and sprains. With a plan, you can prevent injury and stay safe during your sports training. Some of the most common causes of exercise injuries include exercising before your body has warmed up, repeating the same motion over and over again, not having proper form for your training, not resting in between workouts, pushing your body too hard and not using proper equipment. This is the list you can do to avoid injuries: 1. Warm up and Cool down. Warming up before exercise gets your blood flowing, warms up your muscle, and helps you avoid injury. The easiest way to warm up is to exercise slowly for the first 10 minutes and then pick up the pace as the time goes on. For example, before playing futsal, jog briefly for about 10 minutes. You should...

A good nutrition is one of the most important things that athletes need. In order to achieve maximum performance in sports, athletes have to watch their diet so that they can improve their physic and their game. This is Dr. Kacie Vavrek, a registered Dietitian Nutritionist from Wexner Medical Center, The Ohio State University. She will give all the important point regarding nutrition, enjoy. By Kamal Nizam

Want to know more about Anterior Cruciate Ligament (ACL) injury? Hope this infograhic will help.

Muscle injury is one of the common things for athletes and even for ordinary people, there’s a lot of way in treating the injury but the best action is to avoid the injury becoming more severe and painful. Heat helps soothe stiff joints and make the muscle feel relax. Cold helps numb sharp pain and reduce inflammation occur at the location of the injury. These two methods are very effective in treating muscle injury especially at the early stages, but most of people confused on when was the right time to apply which method especially in Malaysia where traditionally people will use “minyak panas” every time they got bruise or any injury regarding body muscle. That actually a wrong move as it considered as a heat treatment. At the early stages you SHOULD NOT apply any heat at your injury as it will make your blood pump faster than usual and eventually amplify inflammation and your pain. You have to use cold treatment first in order to slow down the injury ra...